Improving First Step Explosiveness

First step explosiveness is an essential attribute for any martial artist.

Due to the relative close distances of most fights, first step explosivness is usually more important than speed.


One of the partners passes the medicine to the other. The second partner catches the ball while stepping back He then immediately, steps forward while passing the ball back.


1. The step back should be while changing directions, to simulate stepping back in a real fight.

2. While passing the ball it should simulate as much as possible a punch (the elbows do not go back further than the body)

3. Move around while you perform the drill.

4. Play with the distances.

5. There is also a possibility not to time the round and keep on going until one has totally gased out...

Enjoy the Sweat

The Warriors Project